Weekend Warrior Workout--It's a New Year!

 

Hey Weekend Warriors! It’s that weird week in between Christmas and New Years and no one knows what day it is or when the last time they got a good workout in. Well, most people anyway. But not YOU, Weekend Warrior!

Before you ring in the New Year with champagne and those empty calorie appetizers at the buffet, get in a good workout!

What you’ll need:
Dumbell: one – for floor press
Kettlebells: multiple – for swings, goblet squat, farmer’s carry, 2-point row)


Perform each circuit four times

Circuit 1:
Dumbbell floor press x8
Goblet squat x8
Farmers carry  20 yards
Run .25 miles


Circuit 2:
2-point row x8
Kettlebell swing x8
Around the worlds x8
Row 250 meters
 

Boom! Happy New Year, Warriors!


LiveWELL Success Story: Meet Carmen McKinney

 

WHY DID YOU GET STARTED AT LIVEWELL?
I wanted a gym where I felt like a part of a team. I was previously a
member of a gym where I felt unfulfilled and wasn’t seeing results. My
weight had been climbing over the past couple of years, my diet was
horrible and I felt tired all the time. I saw an ad on Facebook for LiveWELL
and decided to look into it. It was one of my best fitness-related decisions
I’ve ever made!


WHAT MADE YOU STAY?
I have achieved more at LiveWELL than I could have every imagined.
From the start, the staff have helped set goals and prove that they are
attainable. Success is measured here which is another wonderful attribute!
Starting with a physical assessment, the staff then helped me set goals
and designed a program made for me. The semi-private sessions helped
me met those goals and achieve so much.


HOW DID REACHING A GOAL MAKE YOU FEEL?
Excited to set the next one and crush it!


WHAT MAKES LIVEWELL DIFFERENT?
Everyone knows your name! I have never been to a gym with such an
attentive and sincere staff. They learn your strengths and can help you
overcome any obstacles. They are always encouraging and push you to
meet your goals when you need that extra little nudge. They alone make
my experience at LiveWELL amazing.

 

THANKS CARMEN!

Keep up the great work!


Weekend Warrior Workout--Let's Get Serious!

 

Let's Get Serious!

Do you have 20 minutes to spare this weekend? Trick question – anyone can find 20 minutes in the day devote to improving their health and fitness! This total body workout will improve your anaerobic conditioning and burn a ton of calories – in just 20 minutes! “Let’s Get Serious!” is a fun, challenging workout where you will need a kettlebell, a stability ball and a resistance band. Pair the exercises together into two groups and do 4 sets of 12 reps of each exercise. 

1A:
Single-Arm Kettlebell Snatch
Stability Ball Rollout


1B:
Half-Kneeling Low to High Chop
Burpee

 

Happy Weekend, Warrior!


LiveWELL Success Story: Meet Allison Neal

 

WHY DID YOU GET STARTED AT LIVEWELL?


I had just moved to Lexington from Chicago 6 months prior and loved
my gym there but was having a hard time finding one here. When I saw
LiveWELL promoted on Facebook, I decided to try it and I fell in love.
I grew motivation and now love working out. I have changed my whole
lifestyle, including diet to reflect the changes I am making at the gym and
the results have been life changing.


WHAT MADE YOU STAY?


I loved that the gym and exercises were tailored with my goals in mind.
I loved that I could see physical changes in my body and that others
were too. I loved that I was able to perform my job better because I was
getting stronger. The community, and trainers that were built at LiveWELL
helped me to make new friends with similar goals.


HOW DID REACHING A GOAL MAKE YOU FEEL?


Being able to do a push up for the first time or go up in weight has made
me feel empowered and motivated to keep going.


WHAT MAKES LIVEWELL DIFFERENT?


The atmosphere at LiveWELL is like a family. You build relationships with
people and become a better version of yourself. The coaches are caring
and thorough in every session. LiveWELL is somewhere I enjoy going and
I am sad when I have to miss.

 

Thanks Allison! Keep up the great work!


Reindeer Express 2017

 

This year we are again collecting new, unwrapped toys for The Nest: Center for Women, Children and Families. Every year they host the Reindeer Express. Families get to come and "shop" for their children and pick out toys and clothes for Christmas morning! They will help meet the needs for over 900 children this year!

Bring your toys for children ages 5-12 to LiveWELL by December 13th! They are requesting a variety of things for the interests of boys and girls. Legos, sports equipment, arts and crafts supplies, transformers and dolls or characters from popular kid cartoons and movies are always enjoyed.

Coats and warm weather gear are also requested.

Thanks in advance for your generosity!

 

 

 

 


LiveWELL's 10 Most Wanted: Exercise Offenders


By Coach Chris Collins, CPT

Sneaky. Savage. Sinister. All are apt descriptors of this year’s list of the ten most wanted exercise offenders. Without proper focus, they can creep up and waylay you, injuring and damaging your body in the process. At the very least, they stall your progress.

Help us capture these felons by being attentive to form and detail, and, as always, apprehend with caution. The following are considered armed and dangerous.

10. Archie Backmon. This one is quick and seemingly innocent. After all, you can lift a little more overhead by gaining a little anatomical leverage and arching your low back. At first, all you might feel is a little pinch there, but over time that pinch can derail your fitness goals. You kind of need your lower back. Don’t fall victim to this deceptive offender, and draw your ribs toward your front hips when pressing overhead.

9. Careless Joe. A former baseball player turned gambler, this Rounder bets on your body being structurally sound enough to position your weights and equipment in haphazard ways. Look, the proper form for lifting doesn’t go out the window because the exercise hasn’t officially begun. When picking up and setting down your weights to begin your workout continue to use good form by keeping a flat back and bending with your knees.

8. Knee Shearer. Usually striking the new and unsuspecting, Mr. Shearer usually hangs out on squat day. His usual ploy consists of getting exercisers to fold at the knees instead of sitting back with the hips to achieve a good pattern. This forces the knees dangerously forward until they are out past the toes, causing a shearing effect on the tendons and ligaments in the knee. Don’t fall victim to this bullying scalawag.

7. Limpy Handerson. Kind of an anomaly around here, Limpy is a loafer. When he’s not playing video games, sitting around in his unkempt cloths and smoking dope, he’s telling you, “hey, don’t squeeze that bar very hard. Too much work. Don’t squeeze that kettlebell handle. Who do you think you are, an overachiever?” Friends, I’m here to tell you to squeeze that bar and handle as if your life depended on it. The definition of strength is internal tension overcoming an external force. The more tension you have in your hands and forearms, the more weight you can lift. Pay no attention to losers like Limpy.

6. Clappy Chandler. Not a particularly dangerous criminal, more of a nuisance, the designs of Clappy still need to be addressed because he terrorizes such an important exercise, the plank. We all may want to clasp our hands together when we’re planking, but proper exercising says not to. That’s because it makes the exercise easier! See my definition of strength above. When we buttress our base of support by reinforcing our upper body, we cheat the exercise by getting our pecs involved. Focus all your attention on your abs instead of your pecs when doing a proper plank by positioning your forearms parallel to each other. Get rid of Clappy and separate your hands when planking.

5. Bennie Madoff. A criminal of the white collar variety, Bennie assumes an upright, virtuous demeanor, but therein lies his deception. When you’re doing a bent-over row, you don’t want to do your best Washington Crossing the Delaware impression. On the contrary, you want to “pinch” you front hip as tight as your can, lowering your entire torso so that the lats are doing the work and not your upper traps. You want your torso horizontal and parallel to the floor. Let Bennie work his trapezius schemes in a prison far away from you.

4. Led Shufflin’. A classic rock band who hang out in our turf with Careless Joe, Led Shufflin’ spins their hits until your shoes feel as if they’re filled with lead and you’re hypnotized into a rolling trance. And I mean that literally. When you don’t pick up your feet on lateral shuffles, you’ll be doing their top ten, Stairway to Tumblin’ and eating turf like it’s your last meal.

3. Frenetic Fran. Frenetic Fran frenzies free weights furiously fast on Friday. Try saying that three times fast. Don’t worry, Fran already has and lapped you twice. Fran’s crimes lie in the speed of her movement. While some exercises are meant to be performed explosively, Fran takes dumbbell curls and makes it look as if she’s performing CPR on herself with weights. When you go too fast with your exercises, you risk damaging your joints and you cheat yourself out of time under tension. You want to build muscle, not snap joints. Frenetic Fran hangs out with another top ten offender, which brings us to…

2. Partial Jo. True to her abbreviated name Partial Jo’s crimes consist of underperforming her reps on exercises. She won’t achieve full extension in any joint doing the work. It’s like playing Who Wants to Be a Millionaire and quitting after winning $1,000. After all, you’re only cheating yourself when you hang out with Jo.

And now our worst offender, public enemy number one…

1. No Warmup Jones. For whatever reason, No Warmup Jones hates the warmup. In fact, I think ebola is more appealing to Jones than systematically evaluating how his body is doing that day. Avoid the hits of no warmup that Jones is dealing on the corner and go straight into your warmup routine for a multitude of benefits, not the least of which includes decreased risk of injury.

There you have it, folks. LiveWELL’s most wanted. They hang out to strike when you are fatigued, unfocused, and careless. They will victimize you when you are most vulnerable. So stay vigilant and on guard against these seasoned criminals, and be careful when apprehending. They are considered armed and very dangerous.

A note and goodbye from Zaan


To all my mates at LiveWELL,

Hi, it's your kiwi checking in. If you didn't know before you might have noticed my absence from the gym of late. Sarah and I have moved to Columbus, Ohio for the next phase of our lives. I wanted to express my gratitude to all the LiveWELL members for being outstanding clients for the last three years.

LiveWELL is an amazing close-knit place that creates a rare family type atmosphere, which turns into great client-coach relationships and many dear friendships.

I am very sad to leave you guys as it holds a special place in my heart, which I will never be able to replace. I wish to all of you the best in continuing your health and fitness journey. Many of you have achieved amazing results and I'm sure you will continue to into the future.

I thank you all for providing myself with all these unique experiences. Get in contact if you ever happen to venture to the southern hemisphere; I'd be more than happy to help plan. I will miss you guys!

Cheers,

Zaan

Weekend Warrior Workout--No Time? No Problem!


Did you miss a workout this week? Is your weekend crazy and you aren’t sure if you can make it to the gym? No problem – here’s a workout that you can do anywhere to get your heart pumping!

Perform 4-5 rounds of 15 reps of each exercise:

Jump Squat
Jump Lunge
SlowMo Push-up (2 seconds down and up)
Mountain Climbers

Happy Weekend, Warriors!

The Landmine: Dangerous Territory


By Coach Chris Collins, CPT

All right, listen up. We all know LiveWELL is not for the faint of heart. Just navigating the gym can be a daunting experience. For every member who has grown accustomed to the danger behind every plyo box, there are ten who’ve fallen victim to any number of potential threats found in the Club.

You have to be prepared at all times. At a moment’s notice, we might ask you to bearcrawl through one part of the gym, skate at another, and jump over fences just in order to make it through that day’s challenge.

We use ropes to do battle, throw fellow member balls of medicine to aid in their survival, and race each other using Airdynes to get out of enemy territory.

There are a lot of pieces of equipment we use to keep us fit and ready for life’s challenges. Perhaps the one easiest overlooked is the landmine.

Above all, this piece of equipment is dynamic. Easy to look past due to its humble nature, the landmine can be employed in a ton of exercises to enhance form and strength. Its self-correcting nature can be abrasive. You might not like its tutelage at first, but because it will make you stronger, over time, you will respect it.

The landmine’s base is a flat piece of metal shaped in the form of a pentagon with a hollow cylinder attached to the top. Inserting one end of a barbell into the cylinder allows the exerciser to do any number of exercises, only now with a fixed trajectory, allowing optimal movement patterns to be ingrained.

Need help sitting back and keeping your chest up during a squat? Pick up the free end of the barbell to shoulder height, step slightly away from the landmine base, and squat down, allowing the barbell to guide you into a better deep squat position.

Want to build a quality single leg hip hinge pattern? Face the landmine, pick up the free end of the barbell with one hand, and hold it down to that side. Now, perform your single leg deadlift, using the barbell as both resistance and a fixed range of motion for where your hand should be at the bottom of each rep. You will find the hand holding the barbell forced down and back toward the ankle of your standing leg, stretching the hamstring if you keep your chest up.

These are just a couple of exercises you can use the landmine on. The possibilities are limitless when it comes to this handy tool. Use the landmine to detonate your workouts into the stratosphere!

Weekend Warrior Workout--The Fab Four!


The Fab 4 workout will help you build total body strength, improve your anaerobic conditioning and burn a ton of calories! All you need for this workout are 1-2 heavier kettlebells and a chin up bar!

Perform the following 4 exercises in a circuit – the goal is to complete 4 rounds of 8 reps per exercise in 20 minutes. 

1) Contralateral Single Leg Deadlift
2) Goblet Split Squat
3) Chin Up
4) Burpee

Let us know what you think on Facebook!

Happy Weekend Warriors!

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